Heart disease is the premier cause of death in America. It is also one of the major causes of death in Canada and kills an increasing number of people all over the world. Dietary recommendations for decreasing heart disease risk include consuming a balanced diet with less saturated fat from red meats, consumption of more fresh vegetables and fruits as well as oily fish, less sugar, more fiber and for many people the intake of total calories should be substantially reduced. By following these recommendations, you can make your heart and the rest of your cardiovascular system healthier.
Although you might be aware that eating processed, sugar-laden foods can boost your heart disease risk, it’s often hard to change your eating habits. Whether you have years of unhealthy eating under your belt, or you simply wish to fine-tune your diet, here are a few heart-healthy diet tips. When you are eating healthy foods, you’ll be on the way to a heart healthy diet.
Consume more fruits and vegetables
Fruits and vegetables are healthy foods that are good sources of minerals and vitamins; they contain fewer calories and are loaded with dietary fiber. Fruits and vegetables have compounds found in plants that may help you to avoid cardiovascular infection. Eating more fruits and vegetables may help you eat less of the high-fat foods that are not good for the heart.
Limit cholesterol and unhealthy fats
Limiting the consumption of trans fats and unhealthy types of saturated fats is the most important step you can take to decrease your risk of coronary artery disease and will also decrease blood cholesterol. An increased level of blood cholesterol can cause the growth of plaque in the arteries, referred to as atherosclerosis, that increases the risk of stroke and heart attack.
Choose whole grains
Whole grains are loaded with fiber along with other nutrients that play an essential role in heart health as well as regulate blood pressure. You may boost the amount of whole grains in a heart healthy diet through preparing easy substitutions of refined grain goods.
Choose low-in-fat proteins
Poultry, lean meat and fish that are low in fat, as well as egg whites are a few of the best protein sources. But be very cautious to select lower fat options, for instance skinless chicken breasts instead of fried chicken patties. For the best reduction in unhealthy fats, eliminate animal products altogether. These days there are plenty of delicious substitutes that are better for your health.
Reduce the consumption of table salt
Consuming a lot of table salt can lead to high blood pressure, a risk cause for cardiovascular disease. Decreasing the use of table salt is a significant part of a heart healthy diet. Substitute sea salt for better mineral content and supplement your diet with foods rich in iodine like sea vegetables.
Control you’re serving sizes
In addition to eating healthy foods, you’ll also need to know how much you should be consuming. Control the number of servings you eat and use correct serving sizes to help you control the portion size of your food. Portion control is key to eating less and not filling your belly with more food than you need.